AMRAP 20 MIN 10 Wall Ball (30#/20#) 5 strict hspu 15 second L-Sit (8" off floor is RX) INT / 55+ RX 20#/14# 3"/5" riser Beginner 10#/6# DB seated press (25#/15#) ring plank hold (12" off the floor)
2019 05 12
Zembiec 5 rounds for time of: 11 back squats, (185#/125#) 7 strict burpee pull-ups 400-meter run INT / 55+ RX 5 Rounds for time 11 back squats (135#/85#) 7 strict burpee pull ups 400m run Beginner 3 Rounds for time 11 back squats (45#/35#) 7 strict burpee jumping pull ups…
2019 05 10
For time (6 min time cap) 30 snatches, 135#/95# 30 strict handstand push-ups INT / 55+ RX For time (6 min time cap) 30 snatches, 95#,65# 30 strict handstand push-ups, 5-in. elevation Beginner For time (6 min time cap) 30 snatches (45#/35#) 30 HR Push ups
2019 05 09
AMRAP 20 MIN 13 squat cleans (135#/95#) 20 Alt Front rack Lunges (same weight) [10 each leg] 13 burpees 5 rope climbs INT/55+ RX AMRAP 20 MIN 13 squat cleans (95#/65#) 20 ALT FR Lunges 13 burpees 3 rope climbs Beginner AMRAP 15 MIN 12 Front Squats (45#/35#) 12 ALT…
2019 05 08
5 rounds of: Time cap: 15 minutesI 4 muscle-ups 13 shoulder-to-overheads, 135#/95# Then, increase the weight for 5 rounds of: 4 muscle-ups 7 shoulder-to-overheads, 185#/125# INT / 55+ RX 5 rounds of: Timecap: 15 minutes 4 chest-to-bar pull-ups 13 shoulder-to-overheads, 95#/65# Then, increase the weight for 5 rounds of: 4…
2019 05 07
TEAMS of 2 Run 400m 40-30-20-10 Hang power clean & Jerk (95#/65#) Bar facing burpee *Run 400m to start as a team, then do 40 HPC & Jerks total, split between the two teammates however they would like. Split BFB however they would like as well. *Run 400m between each…
2019 05 06
3 rounds (Time cap 15 min) 15 deadlifts, 225#/155# 35 overhead squats, 75#/55# 90 double-unders INT / 55+ RX 3 rounds (Time cap 15 min) 15 deadlifts, 185#/125# 35 overhead squats, 65#/45# 90 double-unders Beginner (Time cap 15 min) 3 rounds of time of: 15 deadlifts, 75#/55# 15 overhead squats,…
2019 05 05
EMOM for as long as possible (no longer than 20 minutes) 135#/95# 3 Power Cleans 4 Push Press 5 Front Squats INTERMEDIATE / 55+ RX 115#/85# BEGINNER EMOM 10 MIN MAX 45#/35#
2019 05 03
"BAMBI" EMOM 12 MIN ODD: 10/7 Calorie assault bike + Max DL (315#/225#) EVEN: REST INTERMEDIATE / 55+ RX 225#/155# BEGINNER 30 sec max cals + 5 perfect DL (75#/55#)
2019 05 02
RE-TEST (April, 3 2019) Max UB Strict Ring Dips THEN... Granite Games WOD #5 3 rounds for time (15MIN Cap) 50 Ft Handstand Walk 18 Chest-To-Bar Pull-ups 50 Ft Double DB Front Rack Lunge Walk (50lbs./35lbs) INTERMEDIATE / 55+ RX Granite Games WOD #5 3 rounds for time (15MIN Cap)…
2019 05 01